View Full Version : push/pull critique!
Hey all ... so i recently posted a 1x per week split but im just too bored of them with the frequency and what not..i put together this push/pull program..let me know what you guys think...once again my goal is to add back width / mass and chest mass..open to new ways of organizing my days ... thx in advance guys
Monday - Heavy Push
Squats 5x5
Flat BB Bench 5x5
Standing OH Press 5x5
Weighted Dips 3x5-8
Calf Raises 3x8-10
Tuesday - Off
Wednesday - Moderate Pull
SLDL 3x8-12
Wide Grip Pull Ups 3x8-10
DB Rows 3x6-10
CG Pulldowns 3x8-12
Hammer Curls 3x8-12
Abs
Thursday- Moderate Push
Leg Press OR Front Squat 3x8-12
Incline DB Press 3x8-12
DB Fly 2x12
Side Raises superset with rear delt fly 3x10-12
Skull Crushers 3x8-10
Calf Raises 2-3x12-20
Friday - Off
Saturday- Heavy Pull
Deadlift conventional style 4x5 (ramped)
Weighted Pull ups 3x5-8
Pendlay Rows 4x5
BB Curls 3x5-8
Abs
Sunday - Off
edit on the heavy pull day the pendlay rows should be 4x6 not 4x5
Monday - Heavy Push
Squats 5x5
Flat BB Bench 5x5
Standing OH Press 5x5
Weighted Dips 3x5-8
Calf Raises 3x8-10
Tuesday - Off
Wednesday - Moderate Pull
SLDL 3x8-12
Wide Grip Pull Ups 3x8-10
DB Rows 3x6-10
CG Pulldowns 3x8-12
Hammer Curls 3x8-12
Abs
Thursday- Moderate Push
Leg Press OR Front Squat 3x8-12
Incline DB Press 3x8-12
DB Fly 2x12
Side Raises superset with rear delt fly 3x10-12
Skull Crushers 3x8-10
Calf Raises 2-3x12-20
Friday - Off
Saturday- Heavy Pull
Deadlift conventional style 4x5 (ramped)
Weighted Pull ups 3x5-8
Pendlay Rows 4x5
BB Curls 3x5-8
Abs
Sunday - Off
revision ... gonna swithc the days around to this instead..
monday- heavy push
tuesday - off
wednesday-heavy pull
thursday-off
friday-moderate push
saturday-moderate pull
sunday-off
REPEAT
shizz702
06-22-09, 10:51 am
Bro you gotta just pick something and stick with it.
It looks fine, so just stick with it for at least a month or so before you switch it up so you can pass fair judgment on its effectiveness.
From there observe what works for you with it and what doesn't, and keep that in mind when you design your next routine.
.
MojoMike36
06-22-09, 12:18 pm
Everything looks cool. Not a bad program at all.
Excellent selection of exercises.
Littlefry
06-22-09, 1:33 pm
One quick Question on the 5x5 sets are you doing straight sets or ramping up to your 5RM
um only deadlift is ramped....the rest is straight sets for the 5x5
Littlefry
06-22-09, 2:53 pm
Personally on you monday heavy push I would ramp the sets to. Otherwise your doing Squats, Flat bench, and Standing over-head press all straight sets, which will take alot out of you and by the time you hit the OH press you will be physical taxed.
Monday - Heavy Push
Squats 5x5 (ramped to top set of 5)
Flat BB Bench 5x5 (ramped to top set of 5)
Standing OH Press 5x5 (ramped to top set of 5)
Weighted Dips 3x5-8
Calf Raises 3x8-10
whosnexttt
06-22-09, 3:22 pm
Hey all ... so i recently posted a 1x per week split but im just too bored of them with the frequency and what not..i put together this push/pull program..let me know what you guys think...once again my goal is to add back width / mass and chest mass..open to new ways of organizing my days ... thx in advance guys
Monday - Heavy Push
Squats 5x5
Flat BB Bench 5x5
Standing OH Press 5x5
Weighted Dips 3x5-8
Calf Raises 3x8-10
Tuesday - Off
Wednesday - Moderate Pull
SLDL 3x8-12
Wide Grip Pull Ups 3x8-10
DB Rows 3x6-10
CG Pulldowns 3x8-12
Hammer Curls 3x8-12
Abs
Thursday- Moderate Push
Leg Press OR Front Squat 3x8-12
Incline DB Press 3x8-12
DB Fly 2x12
Side Raises superset with rear delt fly 3x10-12
Skull Crushers 3x8-10
Calf Raises 2-3x12-20
Friday - Off
Saturday- Heavy Pull
Deadlift conventional style 4x5 (ramped)
Weighted Pull ups 3x5-8
Pendlay Rows 4x5
BB Curls 3x5-8
Abs
Sunday - Off
Well we cant correct it because we are not "you", we dont know what works for you, we can easily say do this and that, but it may not even work, you gota find the exercises that work for you and keep doing them and maybe add in a few isolation exercises, and the routine you just made looks like you can easily be overtraining.
I wouldn't do it this way, here's what I would do.
Day 1- Heavy Push
Day 2- Light/moderate Pull
Day 3- Off
Day 4 - Light/moderate Push
Day 5 - Heavy Pull
Your exercises are ideal though.
Hey all ... so i recently posted a 1x per week split but im just too bored of them with the frequency and what not..i put together this push/pull program..let me know what you guys think...once again my goal is to add back width / mass and chest mass..open to new ways of organizing my days ... thx in advance guys
Monday - Heavy Push
Squats 5x5
Flat BB Bench 5x5
Standing OH Press 5x5
Weighted Dips 3x5-8
Calf Raises 3x8-10
Tuesday - Off
Wednesday - Moderate Pull
SLDL 3x8-12
Wide Grip Pull Ups 3x8-10
DB Rows 3x6-10
CG Pulldowns 3x8-12
Hammer Curls 3x8-12
Abs
Thursday- Moderate Push
Leg Press OR Front Squat 3x8-12
Incline DB Press 3x8-12
DB Fly 2x12
Side Raises superset with rear delt fly 3x10-12
Skull Crushers 3x8-10
Calf Raises 2-3x12-20
Friday - Off
Saturday- Heavy Pull
Deadlift conventional style 4x5 (ramped)
Weighted Pull ups 3x5-8
Pendlay Rows 4x5
BB Curls 3x5-8
Abs
Sunday - Off
I wouldn't do it this way, here's what I would do.
Day 1- Heavy Push
Day 2- Light/moderate Pull
Day 3- Off
Day 4 - Light/moderate Push
Day 5 - Heavy Pull
Your exercises are ideal though.
just curious as to why you would do it that way...that was my original lay out but days 4 and 5 would overlap... day 4 has front squats or leg press and then day 5 has the Deadlifts...
Well we cant correct it because we are not "you", we dont know what works for you, we can easily say do this and that, but it may not even work, you gota find the exercises that work for you and keep doing them and maybe add in a few isolation exercises, and the routine you just made looks like you can easily be overtraining.
why do you think it is overtraining? just wondering man not trying to pick a fight or anything.
why do you think it is overtraining? just wondering man not trying to pick a fight or anything.
You're not overtraining, if you were fatiguing your brain and spinal cord you'd be well aware.
just curious as to why you would do it that way...that was my original lay out but days 4 and 5 would overlap... day 4 has front squats or leg press and then day 5 has the Deadlifts...
Well, because heavy/light/light/heavy would be a bit easier on your nervous system, you'd give your CNS four days rest in relation to two to repair to the full extent before training it again with heavy work, the light pull would prepare your body early in the week for the heavy pull and the light push afterwards would keep your gains fresh in relation to training it 1X per week with just a bit too much rest.